Lifestyle•Feb 20, 2026

Nutrition for This Next Chapter

By The Sculpt Society

Navigating perimenopause and menopause can feel overwhelming, but the right nutritional approach will help you feel more in control…and significantly ease your symptoms. "It is not one thing that's going to change your health," says Dr. Taz Bhatia, holistic MD and host of the hol+ podcast. Instead, she emphasizes that "our health is a holistic model, and things are connected." As your body shifts during perimenopause and menopause, so do your nutritional needs—what worked in your thirties may no longer serve you in your forties (and beyond). Dr. Taz recommends taking a three-part approach to overhauling your nutrition: focus on gut health, nervous system support, and metabolic health. By building small, sustainable micro-habits in these areas—choosing nutrient-dense foods, supporting your digestion, and managing stress—you’ll have a better framework for managing weight, balancing hormones, and reducing stress-related health issues. But you don't have to overhaul everything at once; even small, intentional shifts in how you nourish your body can lead to meaningful improvements in how you feel.

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How metabolism changes during this phase (and why food quality matters more)

During perimenopause and menopause, your metabolism doesn't simply slow down—it fundamentally changes how it processes fuel. Declining estrogen and progesterone levels affect everything from blood sugar regulation to muscle mass, while increased inflammation can make your body less efficient at converting food into energy. Many women instinctively respond by eating less, but restriction actually backfires during this phase, slowing metabolism further and increasing stress hormones. Instead, shift your focus to eating smarter—choosing high-quality, nutrient-dense foods that support what Dr. Taz calls the six metabolic engines: your gut, liver, cellular health, muscle, hormones, and nervous system. Your liver, in particular, plays a crucial role in metabolizing estrogen and clearing toxins, which is why supporting liver detoxification through the right foods can help ease symptoms like brain fog and inflammation. By nourishing these interconnected systems rather than depriving them, you build metabolic resilience that helps your body adapt to hormonal changes more easily.

The importance of gut health

Your gut isn't just about digestion. It’s also the command center for your hormones, metabolism, and inflammation levels, particularly during menopause. If gut health is compromised, even the most nutritious diet won't work the way it should, because your body can't properly absorb nutrients or metabolize estrogen effectively. Most people don't realize that up to 90 percent of neurotransmitters are made in the gut, which means that when your microbiome is inflamed or out of balance, it doesn't just affect your digestion—it impacts your mood, energy, brain fog, and stress response. During midlife, prioritizing fiber, fermented foods, and dietary diversity becomes even more critical (to support both hormone metabolism and the gut-brain connection). However, even a "good" diet can fall short if chronic stress and poor sleep are disrupting your microbiome, which is why a holistic approach that addresses cortisol levels and nervous system health is essential. Supporting gut health is one of the most foundational steps in addressing hormonal imbalances, full stop.

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Nutrition that brings joy to your plate

Midlife nutrition isn't about restriction, deprivation, or punishing your body into submission—it's about giving yourself the support you need to thrive during a major life transition. Getting enough protein becomes especially important during perimenopause and menopause, since protein helps preserve muscle mass, stabilizes blood sugar, and keeps your metabolism resilient throughout hormonal shifts. Pairing protein with fiber-rich plants helps with gut balance, stabilizing energy, and reducing inflammation. And remember, we’re going for consistency here, not perfection—think small, sustainable tweaks to your diet you can incorporate in the long run. Most importantly, shift your mindset from chasing a number on the scale to eating in a way that stabilizes your energy, supports mental wellbeing, and helps your hormones find balance. Nourish your body and your mood will lift.

You don't need to overhaul your entire life to start supporting your body through perimenopause and menopause—small, intentional shifts can create meaningful change in how you feel. Start by building your meals around protein and plants, and eat regularly throughout the day to support blood sugar. And remember that nutrition is just one piece of the puzzle—be sure to support yourself with enough sleep, stress management, and movement you love. Everything in your body is connected. When you support your gut, metabolism, and nervous system through what you eat, you’ll notice real, really positive changes in your energy and mood.

Please note: This post is intended for education and support only, and should not be considered a substitute for professional medical advice, a diagnosis, or a treatment plan. If you’re experiencing perimenopause symptoms or have additional questions about perimenopause, please speak to a qualified healthcare professional.

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